PPLAdmin

1. Work up to 1RM back squat 2. 5×3 Snatch balance 3. 5 rft of: 10 deadlifts w/bands 185/135 15 box jumps 30”/24” 20 sit ups

Choose your own adventure! 20 minute OTM. Pick one for even minute: HSPU 5 reps Ring Dips 6-8 reps Pull ups 10 reps Muscle ups 3-5 reps Pick one for odd minute: 200M row double unders 10-20 reps T2B 10 reps Overhead squats 10 reps lighter for form 5 reps heavier for strength Pistol squats …

Saturday 12/08/2012 Read More »

1. Weighted Box jumps 10×2 2. Bulgarian split squats 3×10-12 reps 3. 1-10 clean and jerks (155/105) followed by one round of cindy for time!

8, 3 minute rounds of: 300M row max rep double unders Most classes we will make this a team WOD.

1.ME upper body Work up to a 3RM push press 2.12min OTM even 5-10 rehab muscle snatches odd 10 pull ups. (if you have kip work on C2B or dead hang. Kip with a band work with more difficult band. No Kip work with what you have) 3.10 min amrap 5 ring dips 10 box …

Wednesday 12/05/2012 Read More »

1. 16 OTM Even 3 pause, 2 pause, full power snatch Odd 3 pause, 2 pause, full squat snatch 2. 3 rounds for time. 400m run 10 over head squats (95/65) 10 Kb swings (53/35)

1. Work up to 1RM box squat 2. A.3×2 clean and jerk from high hang B.3×2 clean and jerk ground 3. 21-15-9 Dead lifts (225/155) Sit up Wall ball

1. OTM 15 minutes snatch complex (moderate weight) Complete the series on the minute of: high hang squat snatch hang squat snatch snatch 2. Double alternating tabata band pull aparts floor presses (95/65)

In support of the NH Foodbank we will be doing Fran ladder style. We will add the total number of rounds that each athlete reaches all day tomorrow and equate that to pounds. Example: 50 athletes WOD tomorrow each reaches at least 12 rounds. 50 x 12= 600. From that point with the help of …

Friday 11/29/2012 Read More »

1. CF Games open WOD 12.1 7 min AMRAP Burpees “You are not playing with a full deck” 2. Deck of ABs! spades= sit ups clubs= mt climbers hearts= plank jacks diamonds= tuck jumps Jokers= wild